Rosswog Running Blog

This morning I got out for my Sunday run at 6:00 am, which began with a 0.65-mile jog over to Big Cottonwood Park where I met up with one of my friends from the Salt Lake Running Company Group to knock out a 11.2-mile run.  For this workout, we ran up to Olympus High School then followed the Salt Lake Marathon course down 2300 East to Holladay Boulevard to 6200 South then down to Van Winkle Express Way to 4500 South and 700 East before returning to Big Cottonwood Park.  I then jogged 0.65 of a mile back to home.

After stretching and icing my right foot throughout the day, I laced up my Brooks Cascadia 4trail running shoes and head out to Big Cottonwood Park for an evening run.  On the dirt path that outlines the park, I was able to circle the park four times before heading back home.  The total distance of this run was 5.# miles at an easy pace.

In regards to my non-running workout, I was able to get in 300 sit-ups and 30 push-ups.

Following work, in order to alleviate some of the pounding on my right foot, I warmed up for 2.2 miles on the elliptical machine.  Then I switched over and to the treadmill and ran for 2.0 mile at an easy pace.

For my daily non-running workout, I completed 300 sit-ups, 30 push-ups, and 20 (50 lbs) curls.

After a great night of sleep, I woke up and went on a sub-6:00-am run over to Big Cottonwood Park where I completed a single lap around the softball complex before heading back to home.  The total distance of this run was 1.3 miles at an easy pace.

Following work, I hit the elliptical machine for a mile warm-up before switching over to the treadmill where I knocked out 2.2 miles at an easy pace. I then did six-tenths of a mile cool down on the elliptical before calling it day.

Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, and 60 (60, 50, and 40 lbs) curls.

After riding my bike to work this morning, I hopped on the elliptical machine and turned out an even 2.0 miles. Following work, I split me running up between the elliptical and treadmill, 2.0 miles on the former and 4.1 miles on the latter at an easy pace. My right foot is feeling better and better; however, I kept it to a pretty slow pace today due to a head cold that I came down with at work.

Besides my 31.6-mile bike ride to and from work, my non-running workout consisted of 300 sit-ups, 30 push-ups, and 60 (60, 50, and 40 lbs) curls.

Still feeling under the weather, I hit the treadmill after work for 4.4 miles at a relatively easy pace.  The first few miles made me feel better, but the last mile or so was a little bit of a drag; however, it felt great to get in a workout!

For my non-running workout, I kept it to my standard 300 sit-up and 30 push-ups.

Following a busy day at work, I hit the elliptical machine for a 2.1 mile warm-up before transitioning over to the treadmill.  I ran at a relatively easy pace (slowly increasing the speed as I progressed) for 6.2 miles then I cooled down on the elliptical for another 2.1 miles.  Overall, I’m pretty much recovered from my cold and I only have a little discomfort in my right foot.  Consequently, I’m looking forward to a great weekend of running (and we’ll see how my right foot feels Sunday evening)!

Finally, for my non-running workout, I completed 300 sit-ups, 30 push-ups, and 30 (50 lbs) curls.

I woke up early this Saturday morning and ran 3.4 miles down to the Salt Lake Running Company for a group run. For this run, we ran to Liberty Park and completed two laps around the woodchip trail before heading back. Our average pace was 6:51 minutes per mile for 6.5 miles (I would classify 1.5 miles of this distance as being at marathon pace). Also, the last quarter of our 6:18 sixth mile seemed to aggravate my right foot. However, mentally it felt good to pickup the pace a little bit. Due to the recommendation of one of my Salt Lake Running Company friends, I purchased a sock called the Strasburg Sock that is supposed to help alleviate PF. I learned that this knee-high sock keeps your foot stretched while you sleep with a Velcro strap from your toes to your shin that is adjustable. I cannot wait to try it out tonight.

I then concluded my morning workout by jogging the 3.4 miles back to home After icing my foot on and off again throughout the day, I slipped on my Brooks Cascadia 4 trail running shoes and headed out for a late evening run over to Big Cottonwood Park where I completed 3 laps around the park's dirt trail then--since it was getting too dark to see the trail--I ran one and a half laps around the softball complex before heading back to home.

The total distance of this run was 5.0 miles at an easy pace. For my non-running workout, I completed my standard routine of 300 sit-ups and 30 push-ups.